Each and every sports person needs a separate type of exercise program. A football player needs a leg strengthening and stamina building exercise program. Whereas a good runner needs a good strength training program which includes all types of exercises which builds up the muscles individually.
The runners should mainly concentrate on key muscles which helps them to move faster and easier.
There are so many exercises available for increasing the strength of the runners. Just ensure that you use the best running gear while performing them.
The most effective and the best strength exercises for runners are mentioned below:
Lower Body Russian Twist:
Lie on your spine with the legs perpendicular to the floor and the knees bent at 90 degree level. Without changing the hip and knee bent, try to lower the legs towards the left side of your body with keeping the shoulders flat on the floor.
After few seconds lift the legs and do the same with the opposite direction. Repeat like this for 10 to 20 times.
Plank Pose or Iron Man’s Pose:
Try to lie down on the floor and then slowly prop up on your elbows with the feet slightly apart. Make sure that your body is aligned properly with the abdominal muscles fully tight and the shoulders are located just directly above the elbows. This avoids hunching back spine.
Hold in this position for at least 30 to 45 seconds and then come back to relax for a few seconds. Again start the plank pose and maintain for 30 to 45 seconds. Repeat it like this for 10 to 15 times.
Boat Pose Exercise:
Lie down flat on the ground on the spine side. Keep the hands with palms down above the thighs. Then with inhalation lift the total body up except the butts on the floor. Here the hands, eyes and toes should come and align with the single line. Maintain for a few seconds and then come back to normalcy. Repeat the same procedure again and again till getting exhausted.